Friday (2016JUL01)

WOD:  “Granite Games Qualifier #5” 14AMRAP: 70x Double Unders 7x Muscle Ups 7x Snatches (155/105#)   Weightlifting: Warm Up w/ OH Squat Variation: Work up to 88%- 1 rep Paused 3sec 1RM Front Squat: No Pause w/ Belt Clean- No Hook No Feet 1RM CardioCFWT WOD...

Thursday (2016JUN30)

***YOGA @ 4:30PM*** Gymnastics: 12 Minutes to Establish: 1RM Box Jump 3RM Weighted Dip (Bar or Ring)   WOD: 10 Rounds: 100M Run 3x Power Cleans (185/123# or 75%1RM) 5x Box Jump (34/30″ or 75%1RM)   Weightlifting: Clean Up Day....

Wednesday (2016JUN29)

WOD: “Lynn” 5 Rounds: Bench Press (BW/75%BW) Pull Ups Rest as needed between Rounds. (We will run it as E7MO7M) Post max UB reps for both exercises in all rounds.   Speed: (Extra Credit as Time Allows) 7AMRAP: 5x Burpees 35FT Plate Push (45/35#)  ...

Tuesday (2016JUN28)

Gymnastics: 16Tabata (Alternating): Handstand Hold Hollow Rock   WOD: 2 Rounds: 25x Back Squats (225/155#) 500M row 1M Rest…Then… 3AMRAP: Squat Cleans (225/155#)   Weightlifting: 1RM Heaving Snatch Balance: 3sec Pause 1RM Front Squat: 1sec Pause w/o belt...

Monday (2016JUN27)

Strength: 10xEMOM: Snatch (Start at 70% & Work Up) WOD: Granite Games Qualifier #4 5-10-15-20-15-10-5x Overhead Squats (115/75#) TTB   Weightlifting: Warm up w/ OH Squat Variation: Heaving Snatch Balance + 1 OHS, work up to 70%1RM Snatch 1RM Front Squat: 1sec...